How Much Sleep Do I Need?
| Age group | Age range | Recommended |
|---|---|---|
| Newborn | 0–3 months | 14–17 hours |
| Infant | 4–12 months | 12–16 hours |
| Toddler | 1–2 years | 11–14 hours |
| Preschool | 3–5 years | 10–13 hours |
| School Age | 6–12 years | 9–12 hours |
| Teen | 13–18 years | 8–10 hours |
| Adult | 18–60 years | 7 or more hours |
| Adult | 61–64 years | 7–9 hours |
| Adult | 65 years and older | 7–8 hours |
How to Use Sleeptime Calculator
The sleepytime calculator helps get bedtime and wake up times. There are three ways to use this sleep calculator to generate your custom bedtime duration:
- 1. Input the time you need to wake up,then click "calculate",the sleeptime calculator will show you with recommended bedtimes.
- 2. Input the time you'd like to go to bed,then click "calculate",the sleep recycle calculator will show you with recommended wake-up times.
- 3. If you would like to go to bed right now,then click "Sleep Now", and the sleep calculator will show you when to wake up.
Are You Getting Enough Sleep?
- Getting enough sleep is important for people of all ages to stay in good health. Learn how much sleep you need. People often cut back on their sleep for work, for family demands, or even to watch a good show on television. But if not getting enough sleep is a regular part of your routine, you may be at an increased risk for obesity, type 2 diabetes, high blood pressure, heart disease and stroke, poor mental health, and even early death.
5 Stages Of Sleep (REM And Non-REM Sleep Cycles)
- 1. There are five different sleep stages, including REM (rapid eye movement) and NREM (non-rapid eye movement) .
- The five stages make one sleep cycle, which usually repeats every 90 to 110 minutes.
- 2. Stage 1 non-REM sleep marks the transition from wakefulness to sleep. This stage typically lasts less than 10 minutes and is marked by a slowing of your heartbeat, breathing, eye movements,and the relaxation of your muscles.
- 3. Stage 2 non-REM sleep is a period of light sleep before you enter deeper sleep, which lasts roughly 20 minutes. Stage two is characterized by further slowing of both the heartbeat and breathing and the brain begins to produce bursts of rapid, rhythmic brain wave activity known as sleep spindles.
- 4. Formerly known as stages 3 and 4, stage 3 (N3) is the final stage of non-REM sleep. This is the deepest period of sleep and lasts 20 to 40 minutes. Your heartbeat and breathing slow to their lowest levels, and your muscles are so relaxed that it may be hard to awaken you.
- 5. Stage 5 REM sleep occurs 90 minutes after sleep onset and is a much deeper sleep than any of the three stages of non-REM sleep. REM sleep is defined by rapid eye movements and an almost complete paralysis of the body, and a tendency to dream.
The Sleep Cycle
- Your body cycles through these stages four to five times each night. Cycles earlier in the night tend to have more NREM sleep,while later cycles have a higher proportion of REM. By the final cycle, your body may even skip NREM deep sleep entirely. Overall, your body spends more time in the NREM phases of sleep.
References
- Abeln, V., Kleinert, J., Strüder, H. K., & Schneider, S. (2014).
- Brainwave entrainment for better sleep and post-sleep state of young elite soccer players–A pilot study. European Journal of Sport Science, 14 (5), 393-402.
- Brown, R. E., & McCarley, R. W. (2008).
- Neuroanatomical and neurochemical basis of wakefulness and REM sleep systems. In Neurochemistry of sleep and wakefulness/Eds.: JM Monty, SR Pandi-Perumal, CM Sinton (p. 23).
- Hirshkowitz M, Whiton K, Albert SM, Alessi C, Bruni O, et al.
- The National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. Sleep Health. 2015;1(1):40–43.
- Paruthi S, Brooks LJ, D’Ambrosio C, Hall WA, Kotagal S, Lloyd RM, et al.
- Recommended amount of sleep for pediatric populations: a consensus statement of the American Academy of Sleep Medicine. J Clin Sleep Med. 2016;12(6):785–786.
- Watson NF, Badr MS, Belenky G, et al.
- Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015;38(6):843–844.
- Lockett, E. (2020). The Stages of Sleep: What Happens During Each. Retrieved from https://www.healthline.com/health/healthy-sleep/stages-of-sleep